Barefoot and Minimalist Shoe FAQ

1.
Why do you run barefoot?

Initially, I began running barefoot to prevent injuries.
The specific injuries included
plantar fasciitis, black toenails, sore back and knees, shin splints,
and blisters. Since 2006, I
have been running barefoot because I enjoy it.
The feeling of your feet on the ground is great!
Admittedly, I do enjoy doing
something that seems to be counterintuitive based on conventional
wisdom.

2.
How do you begin running barefoot?

Start Slow! Most advocates
recommend starting with a VERY short distance.
See the “How to Start” section of this
site for a more
complete answer. The
longer you have run with shoes, the weaker your foot musculature and
connective tissues will be. Over
the course of a few months, time can be increased.
Personally, I went from 5 minute barefoot sessions on grass to
exclusively barefoot runs of 20+ miles over the course of six months.
I would now recommend starting on a hard surface to facilitate
learning proper form. Patience
is the key.

Yes!
I'm a big fan of peer-reviewed
research! Many barefoot
runners will claim barefoot running helped them become better runners,
but anecdotal evidence isn't always enough to convince me.
I'm a skeptic at heart!
The amount of peer-reviewed
research supporting barefoot running is growing.
See the “Research” section of
this site for a listing of research that supports barefoot running.

If
you are patient and allow your feet to adapt slowly, running barefoot
actually hurts your feet less than running with shoes.
The key is to adapt your gait to the type of running or racing
you do. In three years, I have
two examples of improper adaptation.
I ran a 15K on asphalt at a pace MUCH faster than my training
pace. I ended up with three
relatively large blisters from friction.
In a 50-mile trail race, I hadn't practiced trail running for
about five weeks. I hit my
fourth toe on my right foot on a root and broke my toe.

6.
What about glass or dog poop?

Obstacles in your path are easily avoided because you learn to watch the
path directly in front of you. With
practice, your brain will create a mental map of the terrain 5 to 25
feet in front of you. Your
brain will automatically guide your foot landings to avoid obstacles.
You develop excellent foot-eye coordination!
If you do happen to step on bad stuff, your feet are usually
tough enough to resist punctures.
Also, the soles of your feet become sensitive enough to shift
your body weight if you step on something sharp.
The result- less downward force helps prevent puncture wounds.

7.
How can running barefoot reduce injuries?

The
simple answer, you allow your feet to operate as they were intended.
Running barefoot strengthens your feet and all associated
systems used for running.
Modern shoes limit the movement, thus function, of the feet.
This limitation of movement is
then responsible for interfering with other biomechanical aspects of
running (ankles, knees, hips, back, etc.) The result is an increase in
injury.

The
sky is the limit! With
proper adaptation, a barefoot runner would be able to run as far as a
shod runner (maybe further).
Personally, I routinely run 25+ miles barefoot on variety of
surfaces ranging from asphalt to dirt trails, to gravel-covered roads.
My longest barefoot run to date
is a 50-mile trail ultramarathon.
My longest run in minimalist shoes has been 100 miles (wearing
Vibram KSOs®).

10.
What about racing barefoot?

While there aren't a lot of runners that race barefoot, there are no
problems with it. I race
exclusively barefoot these days. I've
run 5K's, 15K's, 25K's and 50-milers barefoot, and distances up to 100
miles in minimalist shoes.

11.
What do other runners think of you?

Experienced runners are often either amazed or have A LOT of questions.
Inexperienced runners, spectators at races, or people I
encounter on training runs have the same general reactions, but tend to
give me more of an inquisitive look. I
have heard the occasional negative comment, mostly from individuals that
have spent great sums of money on shoes.
I also get some comments about my feet/ ankles/ knees wearing
out in a few years. It's
analogous to the overweight couch potato refusing to exercise because
they are afraid of getting injured. The
human body has an amazing ability to adapt to the strains you put on it.
We'll rust from disuse before we wear out from over-use.

12.
Is it fun?

Yes! So much so, I am hopelessly
addicted! The only shoes I ever
wear when running are
Vibram FiveFingers® (KSO model).
I mostly wear them when the temps drop below 40° or if the
terrain is too rugged to run at my desired speed.